If you have been diagnosed with sciatica, your doctor may recommend that you do some sciatica exercises to help with the pain. Sciatica is a condition caused by sciatic nerve irritation and is normally experienced from the lower back to beneath the knee. The sciatic nerve spans the greatest distance of any nerve in the body, originating in the nerve roots located in the lumbar region of the spine and traveling down to the toes. A herniated disc frequently brings on sciatica as it creates pressure on the nerve. However anything that causes irritation or inflammation of the sciatic nerve can trigger the condition. Several of the catalysts that frequently lead to this type of pain are injury, nerve irritation from adjacent bones, infection and internal bleeding. An accurate diagnosis for sciatica is achieved after an exam supplemented with your medical history.
An expert in this area can give suggestions for exercises that will help alleviate your painful condition. However it’s important to speak to a physical therapist or physician to figure out the source of sciatica pain before undertaking sciatica exercises. It’s vital that you obtain consent from your health care provider before trying any of the following exercises.
Among the most effective and easiest exercises for sciatica relief is back stretching. Start by lying on your back on a flat surface, and then move both your knees towards your chest. Then wrap your arms around your legs, applying gentle pressure just under the knees, which will provide your lower back with a good stretch. Remember not to overdo it with your stretches, and keep your movements as smooth as possible.
Another fantastic way to ease the pain of sciatica is by doing a quad stretch. While lying down on your stomach, slowly move your right leg up toward your buttocks. Grab this leg with your right hand, and try to bring the foot up as near to your buttocks as possible until you feel a full stretch. Hold this pose for around 12 seconds and then repeat it on the other side.
Another exercise for sciatica is done by sitting on a flat surface and letting your palms support your body weight while in this position. Stretch out your feet in front of you while keeping your back straight. Return your body to the floor, then bend one leg toward your chin. Place your hand on your bent leg and hold it towards you for several seconds and then repeat the process with your other leg.
Stretches that cause you to twist your torso are normally beneficial for sciatica too. For this move, start by sitting in a firm, straight-backed chair that supports your back, with your knees a little apart. Twist your torso towards one side and hold for 10 seconds, then repeat on the other side.
It is important for you to be relaxed and to focus on both your posture and breathing while you’re doing exercises designed to alleviate your sciatica pain.